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Athlete Date Sort Location Workout Name Description Results
chris gaillard 06/12/2017 Vintage CrossFit None 21-15-9
Double Kettlebell Deadlift 70/53 - athlete must perform a 50' farmers carry after every 7/5/3 deadlifts
Handstand Push Ups (Advanced add deficit)
(scaled - all reps at Rx, but incorrect order)		 14m 44s
Workout Scaled
chris gaillard 06/08/2017 Vintage CrossFit None 12 Thrusters, 135/85 (scale 85 lbs)
48 Double Unders (scale 24-18-12-6)
9 Thrusters
36 Double Unders
6 Thrusters
24 Double Unders
3 Thrusters
12 Double Unders		 6m 30s
Workout Scaled
chris gaillard 06/05/2017 Vintage CrossFit None Back Squat 1RM 310 lbs
Performed as RX
chris gaillard 06/05/2017 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 11m 46s
Performed as RX
chris gaillard 06/04/2017 Vintage CrossFit Endurance 2017-06-04 WOD
5 minutes of shuttle runs, 2.5 minutes "rest"
4 minutes of shuttle runs, 2 minutes of "rest"
3 minutes of shuttle runs, 1.5 minutes of "rest"
2 minutes of shuttle runs, 1 minutes of "rest"
1 minute of shuttle runs, 30 sec of "rest"

"rest" = repeat following for the allotted time
10 pushups
15 squats
20 situps
 22m 30s
Workout Scaled
chris gaillard 05/28/2017 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(Scaled no vest)

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 44s
Workout Scaled
chris gaillard 05/26/2017 Vintage CrossFit None Push Up Progression #6
With a partner
AMRAP 3 Minutes
Total reps Dumbbell Push Ups
(scaled no partner)		 53 reps
Workout Scaled
chris gaillard 05/26/2017 Vintage CrossFit None 3 RFT
100 Double Unders (scaled 50)
10 Burpee Bar Muscle Ups or Burpee + Challenging Pull Up (scaled 7 BBMUs, attempts, or BC2Bs -- 5 total successful BBMUs)		 14m 47s
Workout Scaled
chris gaillard 05/24/2017 Vintage CrossFit None 3 sets for total reps
AMRAP :90
Ski 15/12 Cal
Max reps Toes to Bar in Remaining Time
2:00-3:00 recovery
(scale 6x___ with minute rest in between each round)		 42 reps
Workout Scaled
chris gaillard 05/24/2017 Vintage CrossFit None 4 RFT
24 Goblet Squats 53/35 (scale 44 lb)
16 Ring Push Ups
8 Deadlifts, 245/165 (scale 225 lb, 3x9 first 3 rounds)		 16m 02s
Workout Scaled
chris gaillard 05/22/2017 Vintage CrossFit None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 48 reps
Performed as RX
chris gaillard 05/22/2017 Vintage CrossFit None 6 RFT
12 Shuttle Runs (10m)
18 Russian Kettlebell Swings 70/53 (scale 53)		 12m 10s
Workout Scaled
chris gaillard 05/16/2017 CrossFit Atlantic/The Academy St. Augustine WOD 2 AMRAP 15
6 HSPUs
14 one-arm KB snatches (scale 25 lb)
40 DUs (scale singles + 20 DUs)		 4 rounds 14 reps
Workout Scaled
chris gaillard 05/15/2017 CrossFit Atlantic/The Academy St. Augustine WOD 1 4 RFT
10 strict pull-ups
15 push-ups
400 m run		 14m 15s
Performed as RX
chris gaillard 05/10/2017 Vintage CrossFit None In 10 minutes
Run 800m
40 Pull Ups (Advanced Chest to Bar) (Adv C2Bs)
Run 200m
Max rope climbs or peg boards in remaining time

Score is pullups + climbs completed		 40 reps
Performed as RX
chris gaillard 05/10/2017 Vintage CrossFit None Push Up Progression
Based on max unbroken perfect pushups
<10
5 PU - :60 rest - 4 PU - :60 rest - 3 PU
10-20
8 PU - :60 rest - 7 PU - :60 rest - 6 PU
21-29
13 PU - :60 rest - 11 PU - :60 rest - 9 PU
30+
60% reps - :60 rest - 50% reps - :60 rest - 40% reps		 72 reps
Performed as RX
chris gaillard 05/10/2017 Vintage CrossFit None Every :20 for 12 sets (4 minutes)
1 Deadlift at 80% 1RM with controlled lowering of bar		 295 lbs
Performed as RX
chris gaillard 05/09/2017 Vintage CrossFit None 50/35 Calorie Bike
50 Handstand Push Ups		 8m 34s
Performed as RX
chris gaillard 05/09/2017 Vintage CrossFit None 50/35 Calorie Ski
50 Burpees		 8m 16s
Performed as RX
chris gaillard 05/09/2017 Vintage CrossFit None 50/35 Calorie Row
50 Toes to Bar		 8m 22s
Performed as RX
chris gaillard 05/08/2017 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 55 reps
Performed as RX
chris gaillard 05/08/2017 Vintage CrossFit None Front Squat 1-1-1 225 lbs
Performed as RX
chris gaillard 05/08/2017 Vintage CrossFit None For time:
24 Box Jump Overs, 24/20"
18 Hang Power Cleans, 115/75 (scale 75)
12 Shoulder to Overhead, 115/75 (scale 75)
18 Hang Power Cleans, 115/75 (scale 75)
24 Box Jump Overs, 24/20"		 8m 18s
Workout Scaled
chris gaillard 05/02/2017 Vintage CrossFit None AMRAP 12
6 Clean and Jerks, 155/105 (scale 95)
9 Chest to Bar Pullups
54 Double Unders (scale 40)		 3 rounds 2 reps
Workout Scaled
chris gaillard 05/01/2017 Vintage CrossFit None 5 RFT
50 Handstand Walk
20 second L-Sit (Paralletes or boxes)
10 Back Squats 185/125 (use a rack if needed) (scale 155)

20 minute time cap		 19m 10s
Workout Scaled
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